Yintoni umndilili wokuhamba ngesantya somntu omdala?
Umxholo
- Umndilili wokuhamba ngesantya ngokweminyaka
- Umndilili wesantya sokuhamba ngesondo
- Yintoni isantya esikhawulezayo?
- Isantya sokuhamba kunye nempilo
- Siza kuhamba ixesha elingakanani ebomini bethu?
- Uqala njani
- Umgca wezantsi
Isantya sokuhamba esiqhelekileyo somntu zi-3 ukuya kwi-4 yeekhilomitha ngeyure, okanye imayile enye kwimizuzu eli-15 ukuya kwengama-20. Ukukhawuleza kwakho ukuhamba kunokusetyenziswa njengesalathiso sempilo yonke. Izinto ezininzi eziguquguqukayo zinegalelo kulwahlulo lomntu ngamnye, kubandakanya ubudala, isini, kunye nokuphakama.
Isantya sokuhamba sixhomekeke kwinqanaba lomzimba wakho, uhlobo lwendawo, kunye nomzamo owusebenzisayo. Ukomelela komzimba kunokumiselwa ngumlinganiso we-metabolism, ipesenti yamafutha omzimba, kunye nokujikeleza kwesinqe sakho. Amandla emisipha, ngakumbi kumzimba wakho osezantsi kunye ne-hip flexors, ikwachaphazela nesantya sokuhamba.
Funda ukuze ufunde ngakumbi malunga nezinto ezahlukeneyo ezidlala indima ekuhambeni nasekuhambeni. Uya kufunda:
- izibonelelo zokuhamba
- indlela yokwenza ukuhamba yinxalenye yesiqhelo semihla ngemihla
- indlela yokuphucula ubuchule bakho ukuze ufumane iziphumo ezifanelekileyo
Umndilili wokuhamba ngesantya ngokweminyaka
Ngokubanzi, isantya sokuhamba sincipha kakhulu njengoko iminyaka yakho inyuka. Ngokophando lwango-2011, isantya sokuhamba sincipha kancinci ngonyaka njengoko uneminyaka yobudala.
10.1371 / Ijenali.pone.0023299
Nantsi itheyibhile ebonisa isantya sokuhamba esiphakathi njengoko sikhula:
| Ubudala | Iimitha / yesibini | Iimayile / iyure |
|---|---|---|
| 20 ukuya ku-29 | 1.34 ukuya ku-1.36 | 3.0 ukuya ku-3.04 |
| 30 ukuya ku-39 | 1.34 ukuya ku-1.43 | 3.0 ukuya ku-3.2 |
| 40 ukuya kuma-49 | 1.39 ukuya ku-1.43 | 3.11 ukuya ku-3.2 |
| 50 ukuya ku-59 | 1.31 ukuya ku-1.43 | 2.93 ukuya ku-3.2 |
| 60 ukuya ku-69 | 1.24 ukuya ku-1.34 | 2.77 ukuya ku-3.0 |
| 70 ukuya ku-79 | 1.13 ukuya ku-1.26 | 2.53 ukuya ku-2.82 |
| Ama-80 ukuya kuma-89 | .94 ukuya ku -97 | 2.10 ukuya ku-2.17 |
Ukuhamba yindlela entle yokunceda ukuthintela ukwehla kokusebenza komzimba okuhlala kuhamba nokuguga. Ikhululekile, kulula ukuyenza, kwaye inokwenziwa phantse naphi na, iyenza indlela efanelekileyo yokuzivocavoca kuyo yonke iminyaka.
Abantu abadala asebekhulile abanakufane bafumane inani eliphakanyisiweyo lokuzilolonga ngeveki, elinokubangela ukuhla komzimba. Ukuhlala umile xa umncinci kuya kwenza kube lula ukugcina ukomelela komzimba njengoko uneminyaka yobudala.
Umndilili wesantya sokuhamba ngesondo
Ngokomndilili, amadoda ahamba ngokukhawuleza kunabafazi, ngesantya esiphakathi kwesini sifana kakhulu xa abantu bekwiminyaka yama-20. Bobabini abesilisa nabasetyhini banesantya sokuhamba esihlala sihleli ngokulinganayo de bafike kwi-60s yabo, kulapho iqala ukwehla kakhulu.
Lo mahluko unokubangelwa kukuba abantu abadala abadala abalifumani inani elicetyiswayo lokuzilolonga ngeveki. Ngokubanzi, abasetyhini abanamathuba amancinci kunamadoda okufumana inani elinconywayo lokuzilolonga ngeveki.
Le tafile ibonisa umahluko kwisantya sokuhamba ngesondo kunye nobudala:
| Ubudala | Ukwabelana ngesondo | Iimitha / yesibini | Iimayile / iyure |
|---|---|---|---|
| 20 ukuya ku-29 | Indoda | 1.36 | 3.04 |
| Ibhinqa | 1.34 | 3.0 | |
| 30 ukuya ku-39 | Indoda | 1.43 | 3.2 |
| Ibhinqa | 1.34 | 3.0 | |
| 40 ukuya kuma-49 | Indoda | 1.43 | 3.2 |
| Ibhinqa | 1.39 | 3.11 | |
| 50 ukuya ku-59 | Indoda | 1.43 | 3.2 |
| Ibhinqa | 1.31 | 2.93 | |
| 60 ukuya ku-69 | Indoda | 1.34 | 3.0 |
| Ibhinqa | 1.24 | 2.77 | |
| 70 ukuya ku-79 | Indoda | 1.26 | 2.82 |
| Ibhinqa | 1.13 | 2.53 | |
| Ama-80 ukuya kuma-89 | Indoda | 0.97 | 2.17 |
| Ibhinqa | 0.94 | 2.10 |
Yintoni isantya esikhawulezayo?
Ukuhamba ngesantya esiphezulu kuthetha ukuba uza kuhamba ngokukhawuleza kunokuba ubuqhele ukuhamba. Isantya sakho simiselwe, ngokuyinxalenye, kwinqanaba lakho lokuqina. Uninzi lweengcali zokuqina komzimba zijonga isantya sokuhamba ngokukhawuleza ukuba sibe ngamanyathelo ayi-100 ngomzuzu okanye i-3 ukuya kwi-3.5 yeekhilomitha ngeyure.
healthcorps.org/yintoni-does-brisk-walking-mean/
Isantya esikhawulezayo sisisihlobo kuba sibhekisa kwinqanaba lakho lokuzikhandla, elixhomekeke kwinqanaba lakho lokuqina. Ukuze ithathelwe ingqalelo njengesantya esikhawulezayo, kufuneka uphakamise intliziyo yakho kunye nenqanaba lokuphefumla. Unokuziva uphefumla kancinci okanye ukubila xa uhamba ngokukhawuleza.
Ungasebenzisa usetyenziso okanye isantya sokulinganisa isantya ukulinganisa isantya sakho. Okanye ungalinganisa ukubetha kwentliziyo yakho usebenzisa ukubek'esweni kokubetha, ibhendi yokomelela komzimba, okanye ikhaltyhuleyitha.
Ukubalwa kokuhamba ngokukhawuleza njengokuzilolonga ngokomzimba kwaye yindlela eyoyikekayo yokwandisa umsebenzi wakho womzimba. Olu hlobo lokuzilolonga lwenza ukubetha kwentliziyo yakho kuhamba, kukwenza uphefumle ngokukhawuleza kwaye ukhawuleze, kwaye uxhase ukuhamba kwegazi okusempilweni. Amaziko oLawulo lweNtsholongwane kunye noThintelo (CDC) acebisa ukuba ufumane ubuncinci imizuzu eyi-150 yokuzivocavoca ngamandla okanye imizuzu engama-75 yokuzilolonga ngamandla veki nganye.
Ngokukhawuleza uhamba, ngcono. Unokusebenzela ukukhawulezisa isantya sakho sokuhamba ngokusebenza kubuchule bakho. Oku kubandakanya ukuphucula ukuma kwakho, ukunyathela, kunye nokuhamba kwengalo. Nxiba izihlangu ezomeleleyo zembaleki kunye nempahla evumela intshukumo elungileyo.
Isantya sokuhamba kunye nempilo
Ukuhamba ngesantya esikhawulezayo kunceda ekuphuculeni impilo yakho yonke kwaye unezibonelelo ezininzi zempilo. Umsebenzi wokumodareyitha okonyusa ukuphefumla kunye nokubetha kwentliziyo kunye nokuphucula ibhalansi kunye nokulungelelanisa. Ukuhamba ngokukhawuleza kugcina intliziyo yakho, imiphunga, kunye nenkqubo yokujikeleza kwegazi enempilo.
Kuyanceda ukunciphisa umngcipheko wezifo ezingapheliyo ezinjengesifo sentliziyo, umhlaza kunye neswekile. Ukuzivocavoca umzimba njengokuhamba kunokunceda ukuphucula inkumbulo yakho, ukuncipha kwengqondo, kunye nokunciphisa umngcipheko wesifo sengqondo esixhalabisayo, ngakumbi xa unyusa isantya sakho.
eurekalert.org/pub_releases/2018-03/ags-oaw032318.php
Ukwandisa inqanaba lomsebenzi wakho wokuhamba ngokuhamba kunokunceda ukugcina ubunzima obunempilo, uxinzelelo lwegazi olusezantsi, kunye nokunyusa imeko yakho. Usenokungabi namathuba okuba ube ne-stroke okanye uhlakulele uhlobo lwe-2 yeswekile. Kwaye, uya komeleza amathambo kunye nezihlunu zakho. Ezi zibonelelo zikhulu ngakumbi kwaye uhamba rhoqo.
Izibonelelo zokuhamba zikhulu ukuba uzibhokoxa ngokuhamba ngesantya esikhawulezayo okanye ukunyuka intaba. Ngokophando oluvela kwi-2018, ukuhamba ngesantya esikhawulezayo kunokunceda ekwandiseni ixesha lakho lokuphila.
I-10.1136 / bjsports-2017-098677
Uphando olongezelelekileyo oluvela kwi-2018 lufumanise ukuba izigulana zentliziyo ezinesantya sokuhamba ngokukhawuleza zinomngcipheko ophantsi wokulaliswa esibhedlele kunye nokuhlala esibhedlele okufutshane xa kuthelekiswa nabo bahamba kancinci.
escardio.org/The-ESC/Press-Office/Press-releases/faster-walking-heart-patients-are-hospitalised-less
Siza kuhamba ixesha elingakanani ebomini bethu?
Ukudibanisa inani lakho elipheleleyo lamanyathelo ngaphezulu kobomi bakho kubonisa ukuba angakanani la manyathelo awadibanisayo. Ngokomndilili, umntu uya kuba sele ehambile malunga neekhilomitha ezingama-75,000 xa bejika i-80.
onaverage.co.uk/speed-averages/average-walking-speed
Cinga ngale nto ngalo lonke ixesha unethuba lokuhamba amanyathelo ambalwa ongezelelweyo, nokuba kukuhamba ngokukhawuleza ujikeleze ibhloko, ukuthatha izinyuko, okanye ukuhamba indlela emfutshane. Inch nge-intshi, la manyathelo adibanisa kwaye enze umahluko.
Uqala njani
Ngelixa ukuhamba kunokuba yinto nje eyalelwe ngugqirha, kusabalulekile ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokuba uqalise nayiphi na inkqubo yokuhamba. Oku kubaluleke ngakumbi ukuba uthatha nawaphi na amayeza okanye uneemeko zonyango. Oku kubandakanya ukuziva unesiyezi, utyhafile, okanye uphefumla kancinci xa uhamba. Thetha nogqirha wakho ukuba ufumana naziphi na iintlungu emzimbeni wakho ophezulu.
Soloko umamela umzimba wakho kwaye wenze imithambo ngokukhuselekileyo ukunqanda ukwenzakala. Ukuba kunokwenzeka, fumana umhlobo ohambahambayo onokuphinda kabini njengeqabane lakho lokuphendula ukukunceda uhlale ukhuthazekile.
Cinga ngokuzibekela usukelo onokulufikelela kunye nokuzivuza xa udibana nalo. Unokujonga kwakhona ukuba ngaba kukho amaqela okuhamba kwindawo ohlala kuyo. Nangona kunjalo uthatha isigqibo malunga noku, yenza ukuzibophelela ukuqala ukuhamba indlela yakho usiya kwimpilo engcono namhlanje.
Umgca wezantsi
Isantya sokuhamba nge-3 ukuya kwi-4 yeeyure ngeyure yinto eqhelekileyo kubantu abaninzi. Nangona kunjalo, oku kunokuhluka ngokuxhomekeka kwizinto ezininzi kubandakanya inqanaba lokuqina, impilo yonke, kunye nobudala.
Ngelixa izinto ezininzi ezinokudlala indima kwisantya sakho sokuhamba, ukwenza ukuhamba njengenxalenye yenkqubo yakho yokomelela komzimba ngokuqinisekileyo kuzisa utshintsho olulungileyo.
Iimpapasho Ezintsha
U-Ashley Graham kunye noJeanette Jenkins ziiNjongo zeBuddy zokuSebenza